Facing a Former Fat Girl Fear

While there are a lot of great benefits of having a significant other, the benefit of having access to a neighborhood pool sometimes outweighs those typically dating benefits.  It is great to have someone to hang out with, someone to laugh with, someone to hug you...but having access to a pool during the summer is amazing.  Starting from the time the pool opens, every weekend, my mission is to get to the pool.  

I already overcome the fear of wearing the swimsuit last year as the body I have might not be perfect,

Pool Selfie

but I have worked hard to get to this body!  This was especially in my mindset after I finished a 5k on Saturday and then heading to the pool afterwards.  Being that it was a neighborhood pool and the weekend, the majority of swimmers were children.  

Spending time at the pool brings back childhood memories biking up daily to our neighborhood pool with my two friends, Erin & Erin.  The pool opened at 11 AM, and we were there.  Hanging out in the four different pools the swim club had until 5 PM when our parents were heading home from work.  Having swim lessons early in my youth, I was very comfortable swimming in the deep end, flipping off the edge of the pool, and going off the diving board.

As my weight increased and my activity level decreased, my freedom around a pool decreased. When we traveled or I had access to a pool, I would not get into the water even as I craved to.  The thoughts of others saying something about my size, my weight, or worse, calling me a "whale" was always in the back of my head.  So here I found myself on Saturday at the neighborhood pool embracing another fat girl fear.  There are certain things in which as a larger person, I used to avoid: sitting in a booth, getting in an elevator after people who can feel the increase weight, eating in public, and getting on the diving board.  

The neighborhood kids were all gone, and it was just the lifeguard, my boyfriend, and I at the pool around 5 PM.  The diving board was calling out to me.  I have been watching the neighborhood kids jump off during the day with no fear.  Knowing the last time I was on a diving board was before my teen years, I wanted to do it.  

I walked over and stepped up to the board.  Then...that fear set in.  What if I slip?  What if the board does not bounce?  What if I make a huge splash showing my size?  What if I weigh too much and break the board?  This diving board is just a foot off the ground.  But to me, it was me overcoming 20 years of pushing aside my desires because of my weight.

Not knowing what was going on in my head, the boyfriend became increasing frustrated as I kept getting on and off the diving board.  He proceed to get on the board and jump in without a thought.  I followed him by getting back on the board and walking out again to the edge of the board.  I checked with the teenage lifeguard that he would be able to save me if anything happened.  

Then I plugged my nose and stepped out over the edge...screaming the whole way until I hit the water.

I immediately pushed myself up to the top of the pool and started giggling above the water.  There are moments in my journey in which I say goodbye to the former me and embraced the new me.  This was one of those moments.  I laughed because I remembered how I was able to overcome those barriers in which I put in front of me.  

And just like I was as kid, I immediately got back out of the pool and proceeded to jump off the diving board for the next 30 minutes...screaming and laughing the whole time.  

Triathlon Training: It's Pool Time

Day two of triathlon training for me was really day three for the ladies.  I had to miss the second day due to a significant migraine in which floored me for two days.  I don’t get migraines often, but when I do..I cannot do anything.  Our Thursday’s sessions will always be a combination class: Swim/Run, Bike/Run, or Swim/Bike.  Today it was Swim/Bike.

During my first session, I had concerns on how my bike was set up. Best tip with any training: Ask questions or request assistance if you have concerns!  By outreaching to the program director, I was able to get a great fit on my spinning bike prior to our session and even wrote it down those settings so I will remember!  The goal for me in every group training session is to take that knowledge to adapt to my own training.  Now, I am good to go on my spinning bike.

We started out the session in the pool.  I was quickly reminded of the swimming lessons in my younger years at our neighborhood swim club.  My kryptonite when I was younger was the ability to put my face in the water without swallowing water.   This is the case here as well.  We started out with the basics of the freestyle swimming by talking about the pull of your hands when they hit the water and then the minimalist action of kicking your feet.  Fun fact: Most people believe your feet propel you; it really is your arms and shoulders.

Then we were off on our laps.  The first round we did was with a kick board only.  My muscles were fully aware of a new type of exercise in which they were being used for.  Again, when the focus of the pull of your hands is the most significant propel motion, using just your feet exhausted me down and back.  The next two laps were without the use of the board and with our coach of the day, Kyla, helping us with form.  

I quickly became aware of how much energy and muscles you use to swim as well as how freestyle is not my strong stroke.  I have always preferred the breast stroke, and it showed today in my strength.  I believe for my training I am going to do a combination of both strokes.  We did three laps total so we are halfway there for the sprint triathlon.  We ended the training working on cadence on the spin bike: same RPM for a long period of time. 

After the first week, I am so glad to have this resource to get me ready to my sprint triathlon.  It is a perfect way not only to work on getting healthy in a different way, but also to get prepared for my next goal.  In addition, it is great to working out with a great group of ladies who have the same goal for me.  Tomorrow is a day of rest and then Saturday is back running!

So Obesity is a Disease: Will Anything Change?

So in my two-day marathon migraine suffering, I was able to catch the big news of the week: obesity is now disease.  The American Medical Association changed obesity status from “a major public health problem” to a chronic disease.  The AMA’s hope is that insurance companies will start being able to put the resources (i.e. money) behind treatment options for obesity. 

 

Age 21: Obese

As someone who has been considered obese since the age of 16 and at one time consider morbidly obese, I have little fate in this change.  I believe most doctors have long concerned obesity a disease in their patients.  While I do not believe there would be a change is that doctors are still not treating obesity as the only factor. That is, they are still waiting for another risk factor (blood pressure, diabetes) which resulted from the obesity to discuss someone’s size. 

A discussion came up last week for a fellow blogger “From Fatty To..” about doctors’ fear of approaching the subject of obesity (http://www.fromfattyto.com/are-doctors-being-too-nice/).  She and I had similar experiences in that fact a doctor never sat me down to get to the route of my problem.  Every year they would make note of my increase weight, but never said…we should get you to a nutritionist, exercise consultant, a psychologist.

If they did mention my obesity, I might have brushed them off, but it was their responsibility to mention to me their concerns before I had additional medical concerns.  During my early adult years, I did not know how to take care of myself by nutrition and exercise.  But every year, a doctor would brush that aside and take the opportunity to discuss the general concerns of a college woman (birth control, binge drinking) and not the concerns in which would impact me long term.  

When I decided to make the change to lose weight, it was my decision.  I informed my doctor of wanting to look into a nutritionist and look into the psychology effects of why I binge eat.  If I was not an advocate for myself, I wonder with fear where the status of my health would be now instead of where it is.  

Is obesity a disease?  Yes, I do believe it is. Is it a disease in which we can break?  Yes, I believe and know we can.  We just need the medical profession to stand up to us, tell us to change, and provide the resources to change.  If not, we will continue as a society to create unhealthy habits which impacts our society.  

Ice Ice Water...So Cold!

My two favorite reusable water bottles.  They are
always in my refrigerator full and ready to go

In my effort to increase my daily water intake, I have carrying around glasses of water.  I am hoping by having the glass nearby it will motivate me to drink.  Due to this, I had a klutz moment in which I dropped my phone one of these glasses of water and was without my phone for 16 hours as it dried out.  Needless to say, that I realized how critical a smart phone is to my fitness/nutrition lifestyle. 

So today, I am using one of my reusable bottles to carry my water around.  Prior to my start a journey towards a heart healthy lifestyle, my beverage choices consisted of Starbucks or ice tea.  I would have a glass of water here or there, but for the most part, I was dehydrated myself.  I did not have a soda habit so that was easy to overcome.  My daily struggle is still to hit the recommended daily water intake.

So what is the daily water intake?  Is it going to be the classic 8 glasses of 8 oz. a day, and that should be the same for everyone.  No matter your age, weight, physical activity, etc.  To the Internet we go...I headed to the mayoclinic.com to research what my daily intake would be.  According to the Mayo Clinic who references the Institute of Medicine, an adequate intake of water for men would be 13 cups and women at 9 cups a day.  The 8 by 8 roll would not apply to that.  There are also calculations out there based on your weight and what you should drink, but for me...I am comfortable with saying that I need 96 oz a day.

This is for a couple of reasons: 1) I need to lose weight so the more I keep my body hydrate, the most it is going to be functional to allow me to exercise (recommended daily increase of 2.5 cups with exercise)  2) I have a tendency to feel dehydrated.   I remember very few things for the Oprah show, but one fact I remember her providing to her viewers is that if you feel thirsty, you are already dehydrated.

So 96oz a day...how do I accomplish that?

 - Out of the water I drink, I avoid crystal light/mio/etc to add to the water.  That sugary flavor (even if it has no sugar), it creates an unsatisfying feeling within me.  If anything, that sugar taste creates more of taste for foods in which I should not even be craving.

- When exercising, I drink prior, after each set/machine change, and after.  I have a "Pavia dog" reaction during my strength training because after each set, I am drinking water.  During my workout, I try to finish a full bottle to get me off to the right start.

- I use the glasses with the measurements I need.  At work, I use a 32 oz glass of my water.  I am striving for three of those a day so if I can finish one before lunch, I am good to go for the rest of the day.  Plus, I use a similar glass at my house so I know if I had one at work, one during my workout, then I need one more at home.

- Water pitcher in the refrigerator.  There is nothing like coming home to cold, cold water...fill up a pitcher and put it in their today.  As the temperature rises, you will not find satisfaction in that side, but cold, cold water.  While you want to avoid sugar, adding a little lemon or even ginger increase the taste factor on a hot day.

So I will keep pushing myself with this habits to get my water in daily (and keeping my phone away from the water!)

Successful Saturday: Galloway & Governor

After a week of rest due to health, I have started back on my running program and finally can start with Juneathon Challenge.  Most participates are across the ocean, but I consider Princess Kate my Princess so I figure we can Juneathon together!  (http://www.juneathon.com)  The challenge is to Run everyday,  Blog everyday, and Log everyday.  I will admit...I am going to keep my rest day as a rest day so you won't see any Sunday logging!

With the success of a personal record on my 5K on Memorial Day, I am putting a lot more focus and effort on creating consistence with my training.  That started this morning with my Galloway training program.  I have struggled to find a place in the running group as they actually make you commit to a consist run/walk ratio.  What I thought was a good interval for me the first week was not!  I became injured and lost on the route. 

On my personal record 5k, my brother helped me find a good ratio (30/45) and while it is not super fast, it is what I can do consistence!  Today, I was able to go the whole 4 miles at that interval!  Big step for me!  Plus no injury and enjoyed it.  They gave me some tips on my posture and running up those silly hills!  The purpose of the Galloway Long Run is to get the distance at a pace in which you feel you are going to slow in...and that was accomplished!

Then I was off to celebrate National Get Outdoors Day with the kickoff of the 100 Missouri Miles challenge!  Governor Jay Nixon is challenging every Missourian to move outdoors for 100 miles by the end of the year.  By moving, it can be walking, running, cycling, swimming, horse backing riding, paddling....just moving!  This is a great challenge as Missouri was just named the "Best Trail State" by American Trails, but still rank in the top 10 for obesity!  (www.100missourimiles.com)

I took Turbo, my step dog, along for the walk.  I did find out Turbo responses to people clapping by barking.  Luckily, the Governor responded by saying he was glad to have the support of the dog community as well as his desire to have the dog travel with him to provide that much encouragement at every event. 

The turnout for the event was AMAZING!  It looks like it was one of the larger turnouts in the state.  (A couple even came from Mid-Missouri to attend!) It was great to walk the trails with the Governor, met with community leaders, and represent Healthy Living Alliance (http://hlaspringfield.org).  

For the 100 Miles Missouri challenge, I am pledging not only 100 miles run/walking, but also 100 miles biking and 100 miles swimming!  I am pretty sure Turbo will join along as well.

@BetterJNel: Home Fitness Room for Under $200

Ozarks Woman's Frugal Home Fitness Room for Under $200  (Follow link to video)

SPRINGFIELD, Mo. -- Home gyms don't have to be pricey. For one Ozarks woman, all it took was a little patience and some shopping around.

At work, Jennifer Nelson sits behind a desk, but when she's at home she doesn't like leaving her family to go to the fitness center or its monthly price tag.

"It really came down to the fact that I wanted the resources that I wanted, easily accessible and I didn't have the funds," says Jennifer.
So, Jennifer decided to bring the gym to her.

"This exercise ball was a discount. It was an open package return and they donated it to Goodwill," Jennifer explains. "If you go to Academy, it's going to run you like $15.00. I think this was like a quarter."

Instead of the big box stores, she took her quest for budget friendly-fitness equipment to Craigslist and garage sales.

"The best time is always the last part of every month, because everyone's moving. You know everybody is trying to get rid of those items."

It pays to come prepared. Jennifer scored an elliptical trainer for free.
"It was just you haul it, you take it and we were the first ones there with a truck."

This is the time of year when alot of people are spring cleaning. Jennifer recommends calling your local thrift store and letting them know if you're looking for something specific.

"We operate a wish list," says YOTO Inc. Executive Director Ken Childers.

Whether it's bargain bikes or affordable ab crunchers, Ken enjoys the adventure that comes with shopping on a thrift store budget. He operates the Youth of the Ozarks Thrift Store on N. Glenstone Ave. in Springfield.

"I came to work this morning and there was nothing out back. I come in from a lunch appointment and voila, I have a working treadmill."

Jennifer was able to build a quality home gym for less than $200, but even the best fitness rooms only go so far.

"You really can't ignore it when it's at your house, but at the same time you can find those good deals on Craigslist means that a lot of people don't utilize those resources," says Jennifer

Motivation hasn't been a problem for Jennifer. In a year and a half, she has said goodbye to 150 pounds.

"I just finished my first half marathon this weekend, those are things that having these resources to work at home 30 minutes a day got me to that finish line."

Having a gym at home has not only encouraged her to make keep up her new healthy lifestyle, but to spend more time with her family.

"I work from 8 a.m. to 8 p.m. most days and we come home and have dinner and it's off to the gym for her and that's an hour. That's all we had together. So by putting in a gym, you know I get her the rest of the evening," says boyfriend Josh Collwell.

Jennifer also says it's important to reward yourself. For instance, the money she would have been putting into a gym membership now goes toward buying healthy foods or new workout clothes

Better JNel Babble: Go Girl Half Marathon

Running Groups Run This!

Signing up for my first half marathon was on a decision I made on a whim.  After finishing the Bass Ultramax sports sent out an email offer for a reduced rate on the Go Girl half marathon in May 2013.  Being that the event was seven months away, I figured I had plenty of time to figure out how to run/walk 13.1 miles.

My Ultramax Running Coach Kristin

Pro Outdoor Fitness Festival's 5K in 2012,

Three months after signing up and no strategy in place, I received another email from Ultramax Sports providing information on their upcoming half marathon training group.  This group would meet twice a week for group runs with also providing a training plan for the week as well.  Since I do not have a better plan in place, I decided that this group was the only way it was going to happen.

Signing up for a local training group was the best decision I made to get me to the finish line.  Every week we met, my coaches were there encouraging me and pushing me when I did not want to go the distance.  We faced struggles together included numerous Saturday snow days as well as balancing energy during those long runs.  They provided encouragement to me via email during the week to ensure I was keeping up with my running schedule.  Then on race day, my main coach Kristin met me to make sure I got across the finish line.  

Now, looking towards my next step, I have joined two new running groups.  Locally, I have joined the Cox Health Galloway running program which will met every Saturday for long runs.  This group provides a little more flexibility due to the ability to either work towards a full or a half marathon.  Since I am still undecided on my new step, I thought it would be great to access to both training programs.  In addition, it provides additional resources relating to the Galloway running method which my Ultramax program was based on.

Then, I have the honor of joining 15 ladies across the world via social networking on the "Fatty Must Run Marathon Challenge" hosted by a UK runner @FattyMustRun (hence the name on the challenge). While I would never imagine calling anyone fatty" due to the torments from my elementary school teasing, I embraced the foundation of the challenge....15 ladies working towards a healthy lifestyle to finish your first marathon in 12 months. While we are working on making the necessary changes, we are supporting each other from afar.  I am excited to see how the social network works with in our groups.

Both of these groups will get me to my next goal.  There is a lot ahead for me so keep in touch this week for 

JNel's Babble: Thoughts Prior to 13.1 Miles

May Playlist: 13 Songs for 13.1 Miles

Photo from www.lululemon.com

When I first started running, I made the error of selecting songs in which are great for dancing.  I was 

quick to find out that a song that makes you want to get out on the dance floor may not necessary push you during running intervals.  After a couple of weeks of exploring, I found the best running songs for me had numerous bridges to a fast pace chorus.  With those bridges, it allows me a "cheerleader" moment to push myself to run during the whole chorus.

In honor of my first half marathon in May, I am highlight 13 songs which will push me to get to the finish line.  

1) "Crazy In Love" - Beyonce: During our STL St Pat's 8K, Josh took my Nano to run with and rated this song as the 'best running song'.  The song bridges to two different 30 second chorus.  In case you want to stop, I always think of Beyonce amazing dancing in the video to push me a couple of extra steps.

2) "We Run This" - Missy Elliott: Beyond the title, the background drumming and cheerleader-like background voices motivate me to "Run This".  Just try not to stop to do a few moves during the bridge.  (If you do, no one will mind!)

3) "Milkshake" - Kelis: What other motivating statement do you need beyond "My milkshake brings the boys to the yard, tt's better then yours" do you need?  While it is a slower beat, it has perfect 30 second intervals between the chorus, bridge, and verses.  Perfect for in the middle of your run.  

4) "3" - Britney Spears: The verses are a quicker pace then most and the song is pretty much spilt between 30 minute intervals.  The final chorus section is a perfect time to push yourself, and she is is even counting "1, 2, 3" for you.

5) "Let It Rock" - Kevin Rudolf & Lil Wayne: This song makes me want to start clapping the second I hear it.  It had a great background beat for you to hit the ground with.  I always try to make sure I am switching my feet with each beat.  The chorus is quick with a slight bridge.  Motivating Line: "When I arrive, I bring the fire!"  

6)  "Sexy and I Know It" - LMFAO:  Of course you need to run to a song in which specifically tells you what you are doing "I Workout!"  Fast pace with great intervals.  Bonus points if you "wiggle, wiggle, wiggle" while running!

7) "Thrift Shop" - Macklemore & Ryan Lewis: At first, I would not thought this was a good running song.  During my first 10K, this song came on when I knew I was going to finish in last place, and I loved running to it.  The background trumpet creates a smoother running pace and the sections are perfect for run/walk intervals.  Just don't want to be tempted to stop at a Goodwill to "pop some tags" during the race!

8) "LaLa" - Ashlee Simpson: Pace of the song is consist with a slight pause right before the chorus so it is the perfect interval pushing moment.  You might even what to "LaLa" on the course.  :)

9) "Maneater" - Nelly Furtado: This song makes me want to do some old school 80"s fitness workout (think Saved By The Bell episode where the girls make their fitness video).  The background beat makes you step often in this song and causes a quicker then normal pace.  Break out your headband!

10) "What Doesn't Kill You?" - Kelly Clarkson: Beyond the line ("what doesn't kill you makes you stronger", the chorus is longer then average so it is a great time to change up your intervals.  Feel free to sing it on the course...your fellow runners will appreciate the motivation!

11) "When I Grow Up" - Pussycat Dolls: We have all tried to be a pussycat doll!  (Even my trainer with the Pussycat workout video).   While you are not running with a boa, the two-part chorus is perfect to push yourself.  I have started running believing it was going to be a quick chorus, but found myself going longer then my normal interval time. 

12) "Blow" - Ke$ha: If I could figure out to get a $ in my name, I would do it.  Until then, this song is a great interval chorus song because just like the above Pussycat Doll song, it is a longer two-part chorus.  Push yourself to get thru the whole chorus and put a symbol on your race bid (Better$JNel)

13) "Booylicious" - Destiny's Child: It was hard to pick one from the group, but the Stevie Nicks sample guitar is difficult to ignore.  Act like the street is your runway and work it out!

13.1) "Stronger" - Britney Spears: This is my power song.  This will be playing for me during my final 0.1 miles.  I have crossed numerous finish lines with this song in my ears!  "I am stronger then yesterday!"

What songs motivate you when running?

May Goals: Miles, Meals & Me

The last couple of months have been a challenge for me, but I have had to remind myself that this is a journey to a better, healthier me.  With all of these challenges, I remembered why I started and what I wanted to get out of this experience.  While things got crazy, I have still been working towards my goals in which one significant one is going to be accomplished this month.  Getting refocused, here are my May Goals!

1) Finish my first Half Marathon:  I say 'finish' because my goal is to cross the finish line (prior to closing the finish!)  I know with my training, I will be able to finish.  Being that my first half marathon is on May 11, I still have the rest of the month to look at.  I want to continue on with my training.   Including my half marathon, I am striving to get 40 miles logged for May.  To challenge myself, I am going to be walking my local American Heart Association Walking Paths.  My local chapter designed 30 paths here in my town, and I can not wait to review them.  (Find a AHA walking path in your area here: http://www.startwalkingnow.org/home.jsp)

2) Preschedule my lunches & snacks during the work week: Since I eat the same breakfast every morning, the next step is to continue the clean eating and balanced meals during my work day with lunch and snacks.  I have had some issues with energy and food so eating balanced meals has become critical on my journey.  While everyone always says to plan meals ahead, it is advice in which I have found it difficult to embrace.  I believe that was because I tried to do the whole week and every meal therefore I setting myself up for success by giving myself lunch and snacks.  Then next month, we are going to plan the whole day!  

3) Schedule week for exercise, work, and social media to provide success with balance: They say if you are focused on one goal, you forget about the others.  This month, I am going to work towards my schedule to provide the necessary balance to be successful in all areas.  When you put it down on paper and schedule the time, you are more likely to make it happen.

Seems like a pretty simple month, but there are 31 days to make these things happen.  In addition, it is National Bike Month so I will be getting some miles on both of my bikes.  Until next time, I am busy working on a Better JNel